(This intro is repeated in each of my several exercise posts)

Dear PNers,

Out of immense gratitude for this forum, I wanted to give back and so ....

... below is a list of exercises I personally constructed from physio visits, personal doctors, learning from other sufferers, etc.

I find that memorizing and weaving into my life the habit of doing whichever of these feels right for my current level helps me stay a little stronger, improves circulation, improves dexterity, improves sensitivity, actually feels good and the moderate activity takes some of the edge off the uncomfortable buzzing.

Not a miracle cure but these offer a small improvement that adds to the whole picture.

This is a comprehensive list of things to choose from. Big suffers feel free to laugh out loud at even the mention of some of these. Just meet yourself wherever you are and pick out whatever helps you. Know when to take a break or go easy, particularly during bad flares.

May help to do when relaxed after hot bath, shower, when soaked feet/hands in warm water or put warm towel over.

Doing these while listening to health, comedy, go-getter podcasts or great music helps me to get into a groove and feel proud of my effort.

Best wishes.

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My Personal List of Neuropathy Balance Exercises

(For advanced balancing try many of these with your eyes closed).

Tippy Toe – Walk on in straight line

Body Sway – Side to Side
With feet close together, sway body side to side; keep body straight and do not pick up feet or bend knees. Move as though you were a solid structure from ankles to top of head.

Body Sway – Backwards and Forwards
With feet close together, sway body forward and backward (onto balls of feet, then onto heels).

Body Sway – Cone
Imagine your body is cone shaped, with point of cone at your feet and round part at your head. Keeping feet still, see how perfectly round you can make the circle. Circle in both directions.

Challenging:
Twist Jumps
Starting from a standing position, jump in place and turn 90 degrees to land neatly without losing your balance. Increase the degree of turning to 180 degrees or 360 degrees without losing your balance on landing.


Standing on 1-2 Pillows / Cushion / Balance Board Disk

Stand on Cushion - Both Feet, Choose a number to count to

Stand on Cushion - Each Foot Alone, Choose a number to count to


Standing Alone or on 1-2 Pillows / Cushion / Balance Board Disk

Balance on One Leg
Raise one leg toward your chest while bending it at the knee. Do not bend at your waist.
Try holding for 30 seconds, then switch. Repeat 15 times with each leg.
Try balancing with your eyes closed.
Try reaching out for nearby objects while keeping your balance.
Can stand on cushion or floor.

Lateral Squats - Feet Far Apart, perhaps one on cushion or on floor, hands out in front, squat.
Change feet, repeat.

Squat Both Feet Together, Arms Out, Back Straight, As Low As Can Go
First maintain your balance. Then, flex your legs and hold your arms in front of you to find your balance.
Can try on cushion.

Dynamic Lunges
One foot behind you, perhaps one foot in front on cushion or on floor with knee bent, raise foot behind to knee in front of you like you are running, then put bent knee back in same place. Switch legs.

Quadricep Stretch
Shift your weight onto your left foot on either cushion or floor, keeping left knee slightly bent. Bend your right knee and pull your right heel toward your buttock, holding when you cannot bend your knee farther. Switch legs.

Hip Flexion
Flexing your hips involves bringing your knee toward your chest while standing on cushion or floor.
Switch legs.

Leg Swings
Swing the leg out behind your body, straightening your leg as much as possible. Bring your leg back in front of your body, bending your knee. Repeat this movement fluidly, completing up to 30 repetitions before switching legs. Can stand on cushion or floor.

Side Leg Raise
Raise one leg out to the side. Hold the pose for one second before slowly returning your foot to the floor. Repeat eight to 15 times, switching legs to achieve optimal balance. Can stand on cushion or floor.

Hamstring Pumps
Bend your knee as far as possible, bringing your foot up behind your buttocks. Pause for one second before slowly extending your knee, bringing your foot back to the ground. Do the exercise with the other leg. Repeat eight to 12 times, alternating legs. Can stand on cushion or floor.

Challenging:
Camel
Perhaps one foot on cushion or on floor, other foot slowly lift behind in straight line with back parallel to floor, one arm point forward straight to the floor or forward straight, other arm by side.

v5118lKftfk, Thanks for posting your balance exercise list. For seniors- having proper balance can literally be a life saver.

Though my MS wouldn't let me do some of these exercises, I'm definitely going to try the others. I appreciate this readable presentation--and am glad you made it clear that we shouldn't expect miracles from the exercises.

Even a little gain in balance can make a big difference in preventing falls.

Yes, Quite!

I feared including some because I didn't want to discourage people at different levels.

I can just say for myself, some of these have felt good and helped enough to feel worthwhile.

Nice if you can just pick them up as a little no-brainer thing to automatically do in the background of life when you are in the mood.

Yes, that kind of spur-of-the-moment exercise is probably the best way for me. I try to set aside bits of time during the day for the PT-prescribed exercises but probably wouldn't be willing to set aside any more time segments as "my exercise time."

I used to do that--gave half an hour a day to running an exercise video and following along with it but as time went on I began to wish I had that half hour for other things I preferred to do, and so... now those exercise videos are gathering dust and I just try to make sure I do enough steps each day.

But i could occasionally pause long enough to work in some of these.

I've been doing the side leg raises and lateral squats daily for several years now as part of the routines prescribed by a PT.

Yes, just getting into the habit of things like lifting one foot slightly off the ground to balance on the other while brushing your teeth becomes a habit and adds up.

Then try to add to that habit by briefly closing your eyes.

Or place a spongy mat near the sink to stand on while doing mundane kitchen chores (probably not chopping or hot cooking).

After a while your brain will develop the automatic neurological pathway of "this is just how I brush my teeth" "this is just how I wash the dishes" and it will become a nobrainer and all add up.

I went to my neurologist with a smug "I can balance no problem, look and see ......" and then he said "okay, now close your eyes". I was shocked by how much I was over compensating with my vision and had developed less feet sensation for balancing than I had thought.

I thought my neuropathy was much more mild than it was in reality and my undetected foot dragging, trips and falls woke me up. Admittedly there is probably even better exercises than the ones above, but I thought I'd offer what I had to help with a starting point.

Also helps to buy little balance training tools, such as slightly wobbly boards/cushions or balancing mats and place them around the house where you do routine things and simply incorporate them into your unconscious everyday movements.

Sometimes, I get sick of these things with an "Oh, leave me alone on that topic", but other times it simply feels good.

Another thought is to simply slightly lift one leg, slightly bend at waist while doing your straightening and picking up around the house. For example, slightly lift one leg, leave slightly in the air and bend over to slight or varying degrees and pickup something on the couch, a table, or even the floor, depending on your level. Make it so you can quickly put the second foot down if you feel like you will fall. You'll develop better balance and a cleaner house!

It's all about finding your edge ..... just enough to slightly stretch you and baby step into new territory but not pushing so much you hurt yourself or get discouraged. Just a little can often kick off momentum and takes you further than trying to launch out on huge leaps.

@v5118lKftfk, Yes, that is the essence as you described, little by little a person can gently challenge themselves to the next level.

Preserving one's mobility as the years progress is the path to a better life as a senior. Movement is the key.

I went to my neurologist with a smug "I can balance no problem, look and see ......" and then he said "okay, now close your eyes". I was shocked by how much I was over compensating with my vision and had developed less feet sensation for balancing than I had thought.

Hey v5118lKftfk,

I do stretching exercises outside every morning (to capture morning light {and Wim Hoof cold!}) often on 1 leg and noticed its much easier from the feedback I got from the reflection of myself in my conservatory window. Closing my eyes as you suggested is a whole different ball game. I'd heard of balance boards but never a balance mat and have bought 1 to really train my ankles ( often vulnerable for those with PN) and boost proprioceptive nerve connection/growth. the plan being to to move to a wobble board in time.

Thanks again for these really great posts.
I have to ask, where does your catchy name come from!?

Best wishes,

Atty

Attached is a photo of some of my various neuropathy toys (excluding bean buckets).

The best exercises are the ones you will truly actually do.

For myself & balance, the blue foam mat shown is the best. I can make this as easy or as challenging as I like. I can easily lay this in common places fairly inconspicuously around the house and it is easy to stand on for a bit while doing other things. It's easiest enough that I will actually do it.

Helps to "habit stack". Do this as part of another habit already doing easily.

The round wood wobble board and the round black plastic air cushion shown are both non-slip textured (texturizing difficult to see in photo). They are much more challenging, require concentration (can't do while listening to my podcasts, etc) and so I procrastinate on these. To be frank, I am at a level where they are right on my edge of stretching me so I don't like to do them ..... which is probably exactly why I should do them. I only try them occasionally while doing other exercises and need to go slow and hold onto something.

Probably the balance exercises I like most are ones where I am mentally distracted and enjoying something else. I like when I am into the other things I am doing and so the easy-but-not-too-dangerous-but-effective challenge is not so onerous and I am more likely to do it.

The best example is throwing a bunch of things on the floor around the room and then picking them up with one foot off the ground while I watch TV, talk to other people in person or on the phone, listen to comedy podcasts or topics I am into, etc. Again, this can be made to be as safe and easy or as challenging as I feel is right for the moment.

If anyone has any other tricks to make this a no-brainer or something I will actually do, please let me know.

I get sick of all the health stuff, have to step away from it all sometimes so I am actually living life ..... so feel free to offer any ideas of super easy ways to improve that do not feel like one is spending all their time working on health problems.

Natalie

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